-- Weightlifting & Nutrition Thread -- v9.0 Optimized

[Mr. Bastos]

snip.


thanks a lot man. I know that the deadlift is a major exercise and is something I have wanted to work into my routine but I guess I am just worried about my whole form overall. the times I have tried I used an empty bar and just don't feel comfortable. I guess with most exercises I have had someone teach me the basic technique and I feel comfortable doing it on my own, and with this one I wouldn't have no one to show me and tell me what I'm doing wrong. I guess I just need to watch more videos and practice with an empty bar until I feel comfortable with the exercise.

I would love to be able to do pullups, but I am still way overweight to lift myself. I have lost about 90 pounds so far, and I am still a ways from my goal which is to lose probably at least another 60(yeah I was pretty fucking overweight =T). I guess I'll just do lat pull downs until I am strong and light enough to lift myself.

oh and as for exercises I didn't know, The woodchop and reverse woodchop, and romanian deadlift. I am also assuming the cable row is just the seated row machine, right?

Thanks a whole lot again..

[Soldier Zero]

the times I have tried I used an empty bar and just don't feel comfortable...I guess I just need to watch more videos and practice with an empty bar until I feel comfortable with the exercise.

The empty bar might be the reason it feels weird. You have to reach down extra low to grab the bar and barely have any weight to get a sense of what the exercise should feel like. I think you could practice with a 45lb. plate on each side. They should give raise the bar to a comfortable level and not feel too heavy. If that does feel too heavy then try 35 or 25 plates rather than the 45s.

I would love to be able to do pullups, but I am still way overweight to lift myself. I have lost about 90 pounds so far, and I am still a ways from my goal which is to lose probably at least another 60(yeah I was pretty fucking overweight =T). I guess I'll just do lat pull downs until I am strong and light enough to lift myself.

It's fine if you can't do pull ups just yet. Good progress on the weight loss especially since you've lost already more than half your total goal.

[QUOTE=Mr. Bastos;5199382]oh and as for exercises I didn't know, The woodchop and reverse woodchop, and romanian deadlift. I am also assuming the cable row is just the seated row machine, right?{/QUOTE]

Yeah for the seated row machine. The woodchops are pretty basic, but Romanian is a bit tougher.

Woodchop
http://youtube.com/watch?v=Ued_f_Fs2wI
Reverse woodchop
http://youtube.com/watch?v=Jiri0DYIETQ

Stand about 3 feet away from the weight stack when doing either of those.

Single-leg Romanian deadlift
http://youtube.com/watch?v=hWLg7MrA9y4&feature=related

It's important to keep your upper body straight for this one or else it's just not worth it. Doing this exercise for the first time was tough and awkward, but it's well worth it. You can hold dumbbells in both hands, but one DB in the hand of the nonworking side is better to start off. While this is a good exercise, doing BB lunges is fine too. It's important to include an exercise with unilateral leg work and both of those are good choices.

[Mr. Bastos]

The empty bar might be the reason it feels weird. You have to reach down extra low to grab the bar and barely have any weight to get a sense of what the exercise should feel like. I think you could practice with a 45lb. plate on each side. They should give raise the bar to a comfortable level and not feel too heavy. If that does feel too heavy then try 35 or 25 plates rather than the 45s.

Ohhhh. When I go to the gym tonight I will try it with some weight.



It's fine if you can't do pull ups just yet. Good progress on the weight loss especially since you've lost already more than half your total goal.


Yeah for the seated row machine. The woodchops are pretty basic, but Romanian is a bit tougher.

It's important to keep your upper body straight for this one or else it's just not worth it. Doing this exercise for the first time was tough and awkward, but it's well worth it. You can hold dumbbells in both hands, but one DB in the hand of the nonworking side is better to start off. While this is a good exercise, doing BB lunges is fine too. It's important to include an exercise with unilateral leg work and both of those are good choices.

I was pretty sure thats what woodchops were, but I just wanted to ask to make sure. Those roamanians look pretty crazy. I definitely need to practice that one since I am not always the most balanced person. I will try that though

Oh and I was just looking at the list of exercises again, and I was wondering what the "push press" you listed on day 3 was. Is that just a general term for a push exercise? should I do another bench?

Thanks again for all the help, I need to make as much progress as I can in the next 3 months, because I will be studying abroad from September to May and I am not sure if I will be able to get into the gym, which really sucks.

[Soldier Zero]

Those roamanians look pretty crazy. I definitely need to practice that one since I am not always the most balanced person. I will try that though.

They're tough. Best advice I can give on them is try it without weight first and go slow. I noticed my first attempt I had to really take my time so I wasn't all over the place. Go as low as you can without thinking it being an extreme difficulty. It should be a challenege, but not something super insane.

Oh and I was just looking at the list of exercises again, and I was wondering what the "push press" you listed on day 3 was. Is that just a general term for a push exercise? should I do another bench?

It's similar to a standing military press. Using a bar or dumbbells, dip low (about a 1/4th of a squat), then drive you feet into the ground and the bar/DBs straight up even as far as getting up on your toes (but you don't have to). Then lower the weight and repeat. It's a good power exercise. This doesn't happen too often, but make sure if you use a regular barbell that you don't hit yourself in the chin. I've seen it happen once...and well, it looked painful. This video's the best I found.

http://youtube.com/watch?v=LoVF4eVWhRc

When I'm at the gym, I use the squat rack to set the bar to my shoulder-height.

[Ryad]

Single-leg Romanian deadlift
http://youtube.com/watch?v=hWLg7MrA9y4&feature=related

I have never seen this one before.

On the topic of difficult exercises, Bulgarian split-squats give me a really hard time. What with it being a single leg exercise that requires a lot of balancing at the same time. So taxing to me. Maybe I am using too much weights...

[Soldier Zero]

I have never seen this one before.

On the topic of difficult exercises, Bulgarian split-squats give me a really hard time. What with it being a single leg exercise that requires a lot of balancing at the same time. So taxing to me. Maybe I am using too much weights...

I've tried those a few times, they're not comfortable IMO. Even static lunges aren't comfortable for me so I do dynamic. I feel better each time I reset myself for the next rep.

Speaking of unilateral leg work, here's a good article on it.

http://www.t-nation.com:80/readTopic.do?id=473323

[Mr. Bastos]

They're tough. Best advice I can give on them is try it without weight first and go slow. I noticed my first attempt I had to really take my time so I wasn't all over the place. Go as low as you can without thinking it being an extreme difficulty. It should be a challenege, but not something super insane.



It's similar to a standing military press. Using a bar or dumbbells, dip low (about a 1/4th of a squat), then drive you feet into the ground and the bar/DBs straight up even as far as getting up on your toes (but you don't have to). Then lower the weight and repeat. It's a good power exercise. This doesn't happen too often, but make sure if you use a regular barbell that you don't hit yourself in the chin. I've seen it happen once...and well, it looked painful. This video's the best I found.

http://youtube.com/watch?v=LoVF4eVWhRc

When I'm at the gym, I use the squat rack to set the bar to my shoulder-height.

thanks again man, you have been a total help. I will definitely try to implement this when I work out tonight.

[Soldier Zero]

Also, if you're really worried about not having access to a gym abroad, then you can buy a weight vest. They're pretty pricey, but it allows you to do body weight exercises with the same challenge as a gym.

Otherwise, you can still stick to body weight exercises. Do high reps relatively fast while maintaining good form or mix it up by doing low reps slowly. There are other ways to make variations of course such as changing the degree at which you perform a push up.

[Tanion]

This is kinda a multi-tiered question so I'm sorry about this. I workout with a friend that has a rather good build, 5'8 and 155 pounds and he wants to get bigger. Advice from a work mate suggested that he should eat more protein but to my understanding protein shakes/supplements are quite expensive. Especially considering that you need to eat at least 1 gram per pound from what our work mate says. So it is more cost effective to buy a supplement.

I on the other hand would like to lose weight/get cut up more. I'm not quite sure what to do though aside from eating less calories. Should I be eating as much protein as well? I know protein is important but I tend to eat leaner foods such as salmon and turkey to get my protein in, which is easier for me since I work nearby at a resturant so I kinda special deal off fish/poultry.

So I guess to sum it up is how much protein is really necessary for gaining/losing weight? I don't want to bulk up while my friend does. Are protein shakes/supplements cost effect as opposed to eating lean meat? For losing weight/getting cut up what supplements are recommended?

http://www.bodybuilding.com/store/opt/whey.html 100% whey is the thing he is trying out now.

Thank you in advance.

[PBalla]

got back into the gym but i have some questions on supplements....

i cut out all fried foods, juice, and soda, cheese and...only liquids i drink are water and gatorade after i work out

I try to eat every 3 hours

egg whites, fruit, low fat yougurt for breakfast. mix and match these. i dont know if sausage and turkey bacon is good so i leave those out. Is orange juice ok?

for lunch i go with veggies, i eat maaaaaaaddddd brocolli, dont knw if thats healthy either, fish, chicken, no mayo, whole wheat, i hear flank steak is good but i cant get any of my hoes to come cook that ish up for me lol

for snacks i go with an apple, trail mix and thats whats killing me ciuz i dont know what healthy snacks are

i've stuck to this for 3 weeks...cardio everyday ( stairmaster, treadmill, elliptical machine, i mix and match) the stairmaster is tough im up to 20 minutes on that, i try to increase what i can do weekly

I single out 1 or two body part a day with weight training. I've never worked out my legs so i dont mess with the leg machines, cuz i really dont know what im doing. I bench 225 now and i dont want to go more than that. after warm up i can do 3 sets with 10-12 reps, i do incline next, and i mix it up with push ups (dont know if it smart either but it has increased my strength) i do only one body part a day.

doing this i lost 16 pounds in the last 3 weeks, i also take hydroxycut, but that shit makes me so nauteous so im gonna stop

so now i weigh 239...but i'm only 5"10. ill post some pics up after i come from the gym. I'm seeing the changes, energy is up,


so now what about supplements?

i need to lose weight but i dont want to get weaker, i used to be able to press a whole lot more than 225 but its all about weight loss now

so any suggestions u guys have i will greatly appreciate. and i guess i need to start with the whey protein too...

sounds like we got similar plans heading into summer here.

as far as bread goes, i dont know, ie at multigrain bread and i think bread is nicer to some than others

here is my current plan which I will have to modify this weekend:

http://www.fuzzeh.com/pbuser/pb/pub/random_pics/diet.jpg

Remember, goal is fat loss while maintaining muscle mass for me.

Does that help hold dat?

And please SZ and others give your thoughts as well to that diet plan. I've been told a few things about it so far, please let me know if you agree/disagree

1) no brown rice after 7 pm, reason being:
In fact, because your main goal is to burn fat, you should be avoiding carbs at all costs past 7pm or so, even complex carbs. You should only be eating complex carbs(try getting them only from vegetables, slow cooked oatmeal and brown rice)during the active portion of your day and only with protein. During sleep your body will burn fat if you give it the chance to. By consuming that rice, you’ve taken away that chance.

2) not enough meat in the diet

3) replace detour bar with whey/cassein protein

[PBalla]

This is kinda a multi-tiered question so I'm sorry about this. I workout with a friend that has a rather good build, 5'8 and 155 pounds and he wants to get bigger. Advice from a work mate suggested that he should eat more protein but to my understanding protein shakes/supplements are quite expensive. Especially considering that you need to eat at least 1 gram per pound from what our work mate says. So it is more cost effective to buy a supplement.

I on the other hand would like to lose weight/get cut up more. I'm not quite sure what to do though aside from eating less calories. Should I be eating as much protein as well? I know protein is important but I tend to eat leaner foods such as salmon and turkey to get my protein in, which is easier for me since I work nearby at a resturant so I kinda special deal off fish/poultry.

So I guess to sum it up is how much protein is really necessary for gaining/losing weight? I don't want to bulk up while my friend does. Are protein shakes/supplements cost effect as opposed to eating lean meat? For losing weight/getting cut up what supplements are recommended?

http://www.bodybuilding.com/store/opt/whey.html 100% whey is the thing he is trying out now.

Thank you in advance.

i dont think its possible to overrate protein tbh. Even if you are cutting keep that protein pretty high. GET THAT FISH SON, salmon for sure. I eat canned tuna like nobody's business and it is great, meaning it fills me up, tastes fantastic (meaning not to the point of a unclean vagina) and has plenty of protein to boot.

I won't comment on supplements because all I take is fish oil.

[Mr. Bastos]

I am no nutrition pro, but since there has been talk about bread I suggest that everyone reads the label on the bread they buy. I recently started checking when I was comparing fiber between two different breads, and I noticed that a lot of breads contain high fructose corn syrup. Even the whole grain breads and whatnot, I just recently started eating "Oroweat Whole Grain Active Health" bread with my turkey sandwiches, it says it's for "digestive health" but the big selling point for me was no high fructose corn syrup and it tastes really good, especially when I use my foreman to grill my sandwiches.

Also, I don't know if you guys use any in your sandwiches(assuming you eat them at all) but instead of lettuce I have been putting baby spinach. I don't know the health benefits of lettuce, but I know that spinach is considered a "super food" because it has so much nutrition packed into it. I also wilt some baby spinach and pour my egg whites, with 1 egg for flavor, on it for a pseudo omelette.

I didn't know about not eating carbs past 7 thing, but is that assuming I go to be at a certain time? What would be a general rule? Like not eating any carbs 3 or 4 hours before you go to bed?

Also, does anyone else here work out really late? I remember reading in here that I would probably have more strength in the morning, and I have no problems with working out in the morning but I prefer working out late for one reason: no one else is around. I hate having to wait for a bench or to get on a machine, and I guess I am weird but I do get self conscious sometimes. I ask because I know I should be getting a post workout meal, but when I get to the gym around 11pm and am home say 1am I just want to sleep. I know I shouldn't eat right before going to bed, so what should I do besides working out earlier? It's not really possible for me to work out too early because of work and my lack of a car here in Hawaii (it's a 25-30 minutes walk to the gym).

As always, any suggestions are welcome and appreciated.

[Ryad]

For the first time in a long time. I touched my feet while standing keeping my feet straight. Well, I can't remember the last time I tried. Maybe 2 years ago, which was when I started working out seriously, and I was way off.

This just from working out. I knew working out increased flexibility but I never really noticed it and this just reaffirms it for me.

Random I know.

[tech master]

could you hold it there? i noticed its mainly calve and ab strength. i go as far as i can til my legs burn. then flex my abs hardcore to get a couple more inches n i can hold it there for a few seconds. which is still cool cuz i have a beer belly haha.. kinda

[fistoftheryustar]

Im in the cutting phase now. How bad of an idea is this?


In a day:
1. Cardio
2. Light Lifting and Exercises
3. Clean foods (protein eatin)
4. Rest
5. Late that night, train more cardio


There is cardio twice a day. Is that bad?

[PBalla]

no, what makes you think its bad?

[fistoftheryustar]

that bc im doing cardio after the lifting part, i might be cutting much more muscle and wasting all that protein i ate earlier.

[Ryad]

could you hold it there? i noticed its mainly calve and ab strength. i go as far as i can til my legs burn. then flex my abs hardcore to get a couple more inches n i can hold it there for a few seconds. which is still cool cuz i have a beer belly haha.. kinda

Yeah man I can. I am so shocked. I don't know maybe I am different, but I really don't exert much 'strength'. Its just my hams used to be really tight way before I got near touching my feet. Now they get tight when I am touching them.

Now that I think about it though, the dynamic exercises I did this morning, 'box jump' may have helped, and it might be a temporary thing? even though I did it again 5 hrs after the workout. Well, whatever, I welcome it as long as it doesnt detract from my strength, which is the opposite of what is happening...

Im in the cutting phase now. How bad of an idea is this?


In a day:
1. Cardio
2. Light Lifting and Exercises
3. Clean foods (protein eatin)
4. Rest
5. Late that night, train more cardio


There is cardio twice a day. Is that bad?

I guess it depends on when your deadline is at, or at what pace you want to take this. If its pretty far, maybe you can afford doing just one cardio a day if you are really worried.

[fistoftheryustar]

its strange, ive never had the urge to lose weight like before. that faber pulver fight got me amped. i find myself doing cardio twice a day bc i like it.

ppl say if u like it, do it. but i gotta remember by doing too much cardio and not the right way, doing a flawed process over a certain amount of time, thatll be costing me alot of bulk. thats the reason why im trying to be careful here.

[gguseila]

that bc im doing cardio after the lifting part, i might be cutting much more muscle and wasting all that protein i ate earlier.

Cardio definitely can make you lose muscle, but it depends on how you attack it. You probably want to try using HIIT or LISS if you are looking to maintain muscle. The info about each is probably in this thread somewhere or you can Google it if you need to.

As long as you eat to maintenance you shouldn't gain fat and be able to cut... At least in theory anyway.

Just my suggestions on cutting, eat at maintenance, don't run too much, lift heavy but definitely don't over train, get at the very least a gram of protein per lb of lean body mass per day. Thats the cliff notes version of what I've gathered these last several months.

[fistoftheryustar]

Cardio definitely can make you lose muscle, but it depends on how you attack it. You probably want to try using HIIT or LISS if you are looking to maintain muscle. The info about each is probably in this thread somewhere or you can Google it if you need to.

As long as you eat to maintenance you shouldn't gain fat and be able to cut... At least in theory anyway.

Just my suggestions on cutting, eat at maintenance, don't run too much, lift heavy but definitely don't over train, get at the very least a gram of protein per lb of lean body mass per day. Thats the cliff notes version of what I've gathered these last several months.


hmm..thanks for that, but worse case scenario is here.

my only cardio is lots of sprinting and running. why not run too much? also i realize i am definitely not getting 1 gram / body lb of protein

[Soldier Zero]

http://www.fuzzeh.com/pbuser/pb/pub/random_pics/diet.jpg
please let me know if you agree/disagree

1) no brown rice after 7 pm,

2) not enough meat in the diet

3) replace detour bar with whey/cassein protein

1. I've heard carbs shouldn't be eaten after the evening as well, but you gotta consider when you lift too. It's good to have simple carbs with your whey post workout and complex carbs within 3 hours afterwards. 2. Ideally, every meal should contain some type of lean protein. 3. I'm not a fan of bars, I'd have some whey after you lift. On top of that, I'd switch the tuna/canned chicken's spot with the turkey sanwiches and have it about 1 hour after you have the whey.

Is the fish oil all in that one serving? I'd try spreading it out evenly with the rest of my meals.

snip

Gonna have to check my bread now (Pepperidge Farm). My gripe with baby spinach is that I never finish it fast enough before some of it goes bad. I like to mix up my vegetables so I eat it every 2 or 3 days.

If you lift late, then the rest of your day should be somewhat low on complex carbs. They should mostly come from fruits and vegetables. I use to lift around 10pm at school, but late night wasn't my energy high point. I felt late afternoon was best for me. If it lifting late works for you, then go for it. Just have a shake and sleep afterwards. Just make sure you wake up and have a good breakfast.

[300 lb Eugene]

:pleased:well i went from 29% to 19% bodyfat since the last time i posted.and i still weigh 295-300..only 9%more to go

[Ryad]

Wow. How tall are you?

[Mr. Bastos]

Gonna have to check my bread now (Pepperidge Farm). My gripe with baby spinach is that I never finish it fast enough before some of it goes bad. I like to mix up my vegetables so I eat it every 2 or 3 days.

If you lift late, then the rest of your day should be somewhat low on complex carbs. They should mostly come from fruits and vegetables. I use to lift around 10pm at school, but late night wasn't my energy high point. I felt late afternoon was best for me. If it lifting late works for you, then go for it. Just have a shake and sleep afterwards. Just make sure you wake up and have a good breakfast.

I was surprised too when I saw there was high fructose corn syrup. I guess it's in everything these days. I normally go through my spinach pretty quick, and only guy 1 bag at a time.

Right now lifting late is what works for me, so I guess I will try getting some protein in and then eating a really good breakfast. I just wasn't sure which was worse, not eating post workout or eating and then going to sleep.

since you mentioned fish oil, was there a type you guys use? I was at GNC to look at vitamins and fish oil and I saw some normal, triple strength and double strength and whatnot type fish oils, and salmon oil. whats the deal with salmon oil over other fish oils?

[Soldier Zero]

:pleased:well i went from 29% to 19% bodyfat since the last time i posted.and i still weigh 295-300..only 9%more to go

Added on quite a bit of muscle on? Nice work so far, keep it up!

since you mentioned fish oil, was there a type you guys use?

I currently take the one from Optimum Nutrition since it was cheap on bodybuilding.com, but now I think I'm going to order from trueprotein.com. They offer more capsules for less money so that's a whole lot more cost effective.

[Biggzy]

:pleased:well i went from 29% to 19% bodyfat since the last time i posted.and i still weigh 295-300..only 9%more to go

Damn thats impressive. Are you doing alot of cardio? Eating a good diet? Whats your strategy?

Also, do you have any pics? No homo. I just like seeing progress pics.

[tech master]

:pleased:well i went from 29% to 19% bodyfat since the last time i posted.and i still weigh 295-300..only 9%more to go

wtf. you must lift houses. good shit man

[Ryad]

Just wanted to say, guys, eat almonds.

[SNAAAAKE]

what kind of exercise is recommended to lose "love handles"? gimme some names/youtube links/whatever. I am not fat or anything but I wanna get rid of the minor "love handle". I know that eating right is the most important thing. working on that...

also how important is "leg workouts" ? I run for 20 minutes then lift weights and work on body parts and never really work on legs. is cardio good enough or I should start working on legs too ??

[Biggzy]

what kind of exercise is recommended to lose "love handles"? gimme some names/youtube links/whatever. I am not fat or anything but I wanna get rid of the minor "love handle". I know that eating right is the most important thing. working on that...

also how important is "leg workouts" ? I run for 20 minutes then lift weights and work on body parts and never really work on legs. is cardio good enough or I should start working on legs too ??

Hey SNAAAAKE, spot reducing is impossible to do. I would just suggest cardio and eating good if you wanna tone up.

It really depends on what you want to do. Are you looking to just stay healthy, bulk up, cut up? Leg workouts are very important. I would say the majority of men at the gym do not workout legs, and it looks ridiculous. Everytime I see a guy with a good upper body and these toothpick legs I just fucking laugh at how retarded it looks.

I would suggest lifting weights first then doing cardio. I'm no bodybuilding god, but I've done alot of research on that and just bodybuilding in general and I think alot of people will tell you the same thing.

Hope this helps.

[SNAAAAKE]

hmm..thought you cant just start working out? need to do some cardio first and make sure you heart rate is high or something(I forgot who told me this)

trying to stay healthy AND cut. I am 165 now and I want like 10-15 more thats it. I kinda like how I am..dont really care about bulking up(yet..). basically I wanna be like smoothcat..he is my hero(no homo lol)

[PBalla]

Just wanted to say, guys, eat almonds.

i do! but so much $!

[RockBogart]

Lots of cardio, lots of roids. Good luck.


All will did to get that way is cut down is body fat. He didn't gain any muscle mass.

[Biggzy]

hmm..thought you cant just start working out? need to do some cardio first and make sure you heart rate is high or something(I forgot who told me this lol..)

trying to stay healthy AND cut. I am 165 now and I want like 10 more thats it. I kinda like how I am..dont really care about bulking up(yet..)

Yeah, like a 5 minute warmup is good. But I would do 20-30 minutes of cardio at the end of weights.

In that case, I really think this would be the best thing. Buy a jump rope if you don't have one, and jump rope in between sets. Its a great way to cut and will tone up your shoulders in the process. Just find whatever works for you. Bottom line: Don't Be Lazy!!!

Good luck :tup:

[Soldier Zero]

what kind of exercise is recommended to lose "love handles"? gimme some names/youtube links/whatever. I am not fat or anything but I wanna get rid of the minor "love handle". I know that eating right is the most important thing. working on that...

also how important is "leg workouts" ? I run for 20 minutes then lift weights and work on body parts and never really work on legs. is cardio good enough or I should start working on legs too ??

Legs are important. Don't bother doing those leg extensions and leg curls. Squats and deadlifts are the best lower body compoud lifts.

3 days of lifting and 3 of cardio is a good balance to reduce fat overall. If you're not big on cardio, do a 4-day upper-lower split routine and just 2 days of cardio. If you're not big on lifting, do 2 days of lifting and 4 of cardio.

[erco]

Dynamic stretching and mobility drills are better than random cardio for warming up.

[Ryad]

I usually do 5min of cardio + static stretch my hip flexors before lower body day and 8min of cardio before upper body day. You got some dynamic stretches one can perform alone? Also, if you are aware of it, mind shedding some light on what PNF stretching is and maybe give some examples?

Did I mention I hate unilateral leg exercises... they utterly destroy me... I am sweating profusely and completely out of breath at the end of the set... I did didn't I? Well, I'll say it again...

[TheChosenOne]

also how important is "leg workouts" ? I run for 20 minutes then lift weights and work on body parts and never really work on legs. is cardio good enough or I should start working on legs too ??



Like Soldier Zero and Biggzy said, working legs is important. IMO, leg press should probably be your main leg exercise for the moment, while at the same time practicing squats with light weight. Once you get squats down pack, you can use it as your main exercise and leg press as a supplementary exercise(and anything else you want).

[SCOTT POPULAR]

So I went to the gym today and they hooked me up to the computer and it spat out my body's FAQ! I wasn't happy, Ultimately, it told me that I needed to lose 15 kilograms (34 pounds) and I needed to burn 100 calories a day. (This is a gym in Japan and it was pitting me against the Japanese body type but any way I took it as, "Yeah chunky how's about you take it easy on the extra mayo with dem fries!) Thus the challenge mode has begun. Initially, I just wanted to get a six-pack or some muscle definition on my stomach, but now I see. That I need to step it up totally. But I am running it some problems.

1) Dieting: I love food! But I still don't know what to eat, when to eat and how much to eat? And at night I get these Gremlin Weed-head munchies! My girl be tryin' to stop me but she ain't but yea-big. I'll use a snap-back attack and she is off the screen!

2) Workout Routine: I go into the gym on RANDOM Select mode. But the Medicine Ball is my friend! I got this weird cat with a ball of yarn attraction/need to play with it. I need a routine but how can I go about finding a routine to get the results that I want?

3) Getting Toasty: Is the Sauna and hot tub a bath thing? I just wanna know cause I be in them bitches like I own them. Like 30 minutes at least after I workout. I just wanna know if this is good or bad?

I'm pretty sure I'll have more questions later and hopefully, I'll have some answers or positive feedback to share with the other SRKers trying to get their X-ism on!

Either way thanx for the input in advance.

[Ryad]

^ whats your height and weight?

There are plenty of people here that are very experienced at losing weight in a healthy way, and as such are much more qualified to help you out. But height and weight is a must. For all we know that machine is wack.

[SCOTT POPULAR]

^ whats your height and weight?

There are plenty of people here that are very experienced at losing weight in a healthy way, and as such are much more qualified to help you out. But height and weight is a must. For all we know that machine is wack.

I hope so...
height: 6'4 = (195cm)
weight: 253 lbs = 115 kilos

[Soldier Zero]

1) Dieting: I love food! But I still don't know what to eat, when to eat and how much to eat? And at night I get these Gremlin Weed-head munchies! My girl be tryin' to stop me but she ain't but yea-big. I'll use a snap-back attack and she is off the screen!

2) Workout Routine: I go into the gym on RANDOM Select mode. But the Medicine Ball is my friend! I got this weird cat with a ball of yarn attraction/need to play with it. I need a routine but how can I go about finding a routine to get the results that I want?

3) Getting Toasty: Is the Sauna and hot tub a bath thing? I just wanna know cause I be in them bitches like I own them. Like 30 minutes at least after I workout. I just wanna know if this is good or bad?

By your height and weight, you sound ok to me. I say the machine prefers people on the skinny-side.

For #'s 1 & 2, the last 2-3 pages should cover most of it. No idea on the hot tub/sauna.

[erco]

I usually do 5min of cardio + static stretch my hip flexors before lower body day and 8min of cardio before upper body day. You got some dynamic stretches one can perform alone? Also, if you are aware of it, mind shedding some light on what PNF stretching is and maybe give some examples?

Did I mention I hate unilateral leg exercises... they utterly destroy me... I am sweating profusely and completely out of breath at the end of the set... I did didn't I? Well, I'll say it again...

I don't do much PNF stuff. Frankly, it confuses me and I'm not so deep into fitness where I want to go through a textbook to figure it out. Near as I can tell, it's a combination of static stretching and isometric contraction. I do some of the egoscue stuff, which is probably as close as I get to real PNF stuff.

High knees, leg swings, side squats (aka kossacks), arm circles and shoulder dislocates are pretty much what I do for dynamic stretching.

I love unilateral leg work. Pistols are pretty evil, and will whip your ass. Most of the unilateral stuff requires a lot more stabilizers, so you end up getting winded without using too much weight. Overhead stuff is the same way. Now, if you're really masochistic, try combining the two. Overhead barbell walking lunges will destroy you.

[Truong]

The best warm up for me has always been 10 minutes of hitting the heavy bag with moderate intensity. Working on footwork, throwing hooks, straights and jabs will warm up every single joint in your body. After you've worked up a sweat, your body is ready for some intense static stretching.

[Ryad]

I don't do much PNF stuff. Frankly, it confuses me and I'm not so deep into fitness where I want to go through a textbook to figure it out. Near as I can tell, it's a combination of static stretching and isometric contraction. I do some of the egoscue stuff, which is probably as close as I get to real PNF stuff.

High knees, leg swings, side squats (aka kossacks), arm circles and shoulder dislocates are pretty much what I do for dynamic stretching.

I love unilateral leg work. Pistols are pretty evil, and will whip your ass. Most of the unilateral stuff requires a lot more stabilizers, so you end up getting winded without using too much weight. Overhead stuff is the same way. Now, if you're really masochistic, try combining the two. Overhead barbell walking lunges will destroy you.

Thanks. And I can't imagine how tolling overhead barbell walking lunges are. Don't plan on figuring that out anytime soon.

I hope so...
height: 6'4 = (195cm)
weight: 253 lbs = 115 kilos

I am nowhere near that height so I can't really tell how big you are. Maybe others can.

The best warm up for me has always been 10 minutes of hitting the heavy bag with moderate intensity. Working on footwork, throwing hooks, straights and jabs will warm up every single joint in your body. After you've worked up a sweat, your body is ready for some intense static stretching.

Man, I used to warm up my lower body day with hitting the bag. I need to hang it up again. It warms you up pretty damn fast too.

[.Free.]

if i can bench press with one 45 pound weight on each side(135 lbs.) 30 times in a row non stop does that mean my Max bench press is somewhere around 300? i usually workout by myself and don't want to try alot of weight in fear of it falling on me.

[HeaT]

so im thinking about replacing squats with overhead squats, whats your take on that???

im outi

Roberth

[Ryad]

if i can bench press with one 45 pound weight on each side(135 lbs.) 30 times in a row non stop does that mean my Max bench press is somewhere around 300? i usually workout by myself and don't want to try alot of weight in fear of it falling on me.

Not necessarily. The only way to find out is to do it. Get someone to spot you and just build up to your 1RM sometime.

I anything, if you have been training with high-reps all your life, I would guess that your muscle has adjusted to do just that and won't fair well doing max strength, but I would love for you to prove me wrong. Give it a shot.

so im thinking about replacing squats with overhead squats, whats your take on that???

im outi

Roberth

It will work your entire body more and is more functional, but it will shift some of the leg strength you could have gained away (since you will be using less weights). Depending on which you want more, choose your poison...

[fernando's nuts]

Summers here, who else is going to go on a recomp/cut?

I start mine on Monday.
My stats are
height: 6'1
weight: 243 lb
bf: 17%

Going to do 25 min of cardio after weight training and in the morning on a empty stomach on non training days.
Was thinking of doing super sets, since Im not into using machines/Nautilus or otherwise.

Biggzy: I remember telling you about Purple WrAATh, while its a solid BCAA product and has a nice profile, Scivations Xtend imo has it beat, Im going to use that while I cut/recomp to help maintain/keep my gains.

Anyhow I hardly check up on this thread for whatever reason.

Im dreading HIT cardio, fawk ;/

[Soldier Zero]

I don't do much PNF stuff. Frankly, it confuses me and I'm not so deep into fitness where I want to go through a textbook to figure it out. Near as I can tell, it's a combination of static stretching and isometric contraction. I do some of the egoscue stuff, which is probably as close as I get to real PNF stuff.

I love unilateral leg work. Pistols are pretty evil, and will whip your ass. Most of the unilateral stuff requires a lot more stabilizers, so you end up getting winded without using too much weight. Overhead stuff is the same way. Now, if you're really masochistic, try combining the two. Overhead barbell walking lunges will destroy you.

What's PNF stand for? Yeah about unilateral work. Is there such a thing as overhead single-leg squats? I can visualize it, but I'm not too sure if it would work. Overhead pistol seem like it would be impossible.

so im thinking about replacing squats with overhead squats, whats your take on that???

Go for it if you can. It's pretty tough if you don't have good flexibility in your shoulders.

[Biggzy]

FUCKIN A, just lift weights get strong

[HeaT]

Not necessarily. The only way to find out is to do it. Get someone to spot you and just build up to your 1RM sometime.

I anything, if you have been training with high-reps all your life, I would guess that your muscle has adjusted to do just that and won't fair well doing max strength, but I would love for you to prove me wrong. Give it a shot.



It will work your entire body more and is more functional, but it will shift some of the leg strength you could have gained away (since you will be using less weights). Depending on which you want more, choose your poison...

the reason i ask is because i started taking tennis seriously again and so i want more functional strength but dont know if it is a good replacement for squats...

i still want strong legs too...maybe do it in addition to traditional squats...

im outi

Roberth

[Soldier Zero]

the reason i ask is because i started taking tennis seriously again and so i want more functional strength but dont know if it is a good replacement for squats...

i still want strong legs too...maybe do it in addition to traditional squats...

im outi

Roberth

I think overhead stresses your core muscles much more. For strong legs, I think power cleans, DB snatches, unilateral work, back squats, and deadlifts from a platform seem like good choices for exercises.

[Truong]

the reason i ask is because i started taking tennis seriously again and so i want more functional strength but dont know if it is a good replacement for squats...

i still want strong legs too...maybe do it in addition to traditional squats...

im outi

Roberth

Imo, you don't need to do overhead squat for tennis. Pure athleticism speaking, Tennis requires insane explosive first step and power, and ability to shift your weight quickly and effortlessly. You want to be able to chase the ball down side to side as fast as you can. So with that in mind, I think the 3 best lifting exercises would be powerclean, jerk of some kind (push/power/split, whatever you're comfortable with) and a wide stance/powerlifting style squat, either regular or box squat to hit the posterior chain. Wide stance squat/box squat is ideal because it mimics the stance you would normally take playing tennis, i.e legs spread apart, upper body slightly hunched forwards.

Of course, technique reigns supreme in tennis.

[SNAAAAKE]

what kind of protein shakes you guys taking? are there any low calorie but high protein shakes?? now I am taking "isopure" whey protein and it has like 210 calories per serving(2scoops but I only take 1 after working out). now I did get little bigger all around but I also never wanna get fat. my stomach was completely flat before and I wanna go back to how it was. is it a bad idea to stop taking protein altogether?

and how do I measure body fat anyway? just need to know exactly what I am dealing with. random-ass "love handle" needs to go asap !

[The Mullah]

what kind of protein shakes you guys taking? are there any low calorie but high protein shakes?? now I am taking "isopure" whey protein and it has like 210 calories per serving(2scoops but I only take 1 after working out). now I did get little bigger all around but I also never wanna get fat. my stomach was completely flat before and I wanna go back to how it was. is it a bad idea to stop taking protein altogether?

and how do I measure body fat anyway? just need to know exactly what I am dealing with. random-ass "love handle" needs to go asap !

protein shakes aren't making you fat, not unless you're drinking a mass gainer. Whey protein shakes normally have less than 2 grams of fat and use sweetners so the carb level is low too. Putting on weight is probably due to your diet not your suppliments.

If you give an exact breakdown of what you normally eat each day and your excercise routine we could probably tell you why you're putting on fat.

[jin11]

Hey guys, love this thread. Always read it, but now I've decided to actually talk here.

Anyways I'm 5'8" and I weigh 165lbs.

I'm not fat by any means my arms are small, but looks like I have strong muscles (small cut). My legs have meat on them, I'm not a stick, but not fat (maybe my thighs are a BIT fat, gotta work on those)

Anyways what I really want is to remain in the 170-180 range and look built with good cuts on my abs (most important), and upper body (I'm fine with how I am right now really).

Right now, my stomach is the only problem I have. It's just a small gut, any suggestions on what kind of routines I can take at the gym?

[DaDesiCanadian]

If the gut is small, set aside some cardio/abs days. Do some jogging, and do some exercises for abs with weights. Use the incline bench with a medicine ball for situps, etc.

Make sure to keep these days separate from your lifting days.

[jin11]

From one Desi to another! Thnx I'm gonna plan on doing that.

I'm taking some fish oil and veggie/vitamin supplements right now, anyone against such use for my specifications?

[Biggzy]

Summers here, who else is going to go on a recomp/cut?

I start mine on Monday.
My stats are
height: 6'1
weight: 243 lb
bf: 17%

Going to do 25 min of cardio after weight training and in the morning on a empty stomach on non training days.
Was thinking of doing super sets, since Im not into using machines/Nautilus or otherwise.

Biggzy: I remember telling you about Purple WrAATh, while its a solid BCAA product and has a nice profile, Scivations Xtend imo has it beat, Im going to use that while I cut/recomp to help maintain/keep my gains.

Anyhow I hardly check up on this thread for whatever reason.

Im dreading HIT cardio, fawk ;/

Hey, yeah PW is not too bad. I was expecting to turn into the Hulk the way people were talking about it. I'll have to that Xtend a try. I'm dropping White Flood from my supplements intake. Shit makes me dizzy as hell at the gym. Today I had to come home after working out for 30 minutes, rested and ate, then went back 2 hours later and had a good workout.

[SNAAAAKE]

protein shakes aren't making you fat, not unless you're drinking a mass gainer. Whey protein shakes normally have less than 2 grams of fat and use sweetners so the carb level is low too. Putting on weight is probably due to your diet not your suppliments.

If you give an exact breakdown of what you normally eat each day and your excercise routine we could probably tell you why you're putting on fat.

3 times a week. I ride my bike to the gym which is like 40 minutes. then I run for 20-30 minutes and stomach crunches everyday.

day 1 and 3 bicep+chest
day 2 tricep+back
(I will start working on legs too)

as for diet, I pretty much ate EVERYTHING because I was trying to gain weight. but now I gave up fast food and soda and trying to eat healthy. got the usual bread,pasta,chicken,turkey,tuna,etc. also I almost never had fruits and veggies in my diet. figured I didnt really need any(yet..I am sure I do now as I am getting older)

guess its not the protein shakes. gonna keep taking it for now.

[Soldier Zero]

From one Desi to another! Thnx I'm gonna plan on doing that.

I'm taking some fish oil and veggie/vitamin supplements right now, anyone against such use for my specifications?

Na, but try eating more veggies so you don't have to rely on a supplement for it.

[Ryad]

Yeah. Getting vitamins and minerals from pills is no where near as useful as getting it from a natural source, with all the other shit, that activate and synergize with those vits and mins. Prolly cheaper too.

Wow. I am making 5Lb gains on my bench almost every week. Is it my switch to 5RM instead of 1RM? Is it the glutamine? My switch to a more heavier weight gainer? I am also making weight gains pretty fast, so its prolly a combination but mostly the weight gainer (i.e, more food intake, if you could call it that).

[Wil]

Since I'm looking to lose weight, what would be good diet? All I've been doing was cutting out the junk food and started eating in portions. I've gotten some results with losing some weight here and there too.

My friend said to look at taking some fish oil pills or flaxseed pills (something about Omega-3, 6, and 9's) since I don't like eating fish and maybe take a high fiber shake or two during the day too possibly using the shake as a replacement meal along with a multi-vitamin.

[The Mullah]

3 times a week. I ride my bike to the gym which is like 40 minutes. then I run for 20-30 minutes and stomach crunches everyday.

day 1 and 3 bicep+chest
day 2 tricep+back
(I will start working on legs too)

as for diet, I pretty much ate EVERYTHING because I was trying to gain weight. but now I gave up fast food and soda and trying to eat healthy. got the usual bread,pasta,chicken,turkey,tuna,etc. also I almost never had fruits and veggies in my diet. figured I didnt really need any(yet..I am sure I do now as I am getting older)

guess its not the protein shakes. gonna keep taking it for now.

well yeah its most likely your old diet. your current diet should be fine, you're doing loads of cardio too so as long as you keep your carbs low in the evenings you should see the weight come off.

currently i'm losing my belly by eatin healthy, moderate carbs sunday -wednesday, super low carbs thursday friday, and a fat day on saturday where i eat junk. good fun. 15 mins on the cross trainer 5 times a week. salads and meats after gym.

[PBalla]

SNAAAAKE i disagree with bread/pasta.

[300 lb Eugene]

wow. How Tall Are You?

6"3'


Damn thats impressive. Are you doing alot of cardio? Eating a good diet? Whats your strategy?

Also, do you have any pics? No homo. I just like seeing progress pics.

I didnt take pics from last time so i guess i can start now. i still have 19%-20% bodyfat
and its being really stubborn :mad: i do have a video of me 1 month ago http://youtube.com/watch?v=7sRiH6_-AUw ironiclly using the bar has help build my arms :lol:

- most of my cardio is still DDR / ITG for about 3-4 hours 2 days a week.
plus all the foot patrolling at work.
when i use the treadmill or walk in the park i use a 25 lb weight vest.

Eating lots of protein lately; around 200 daily grams

Mc donalds Wendy's B.K. etc. is """Fobidden""" :sad:

[HeaT]

Imo, you don't need to do overhead squat for tennis. Pure athleticism speaking, Tennis requires insane explosive first step and power, and ability to shift your weight quickly and effortlessly. You want to be able to chase the ball down side to side as fast as you can. So with that in mind, I think the 3 best lifting exercises would be powerclean, jerk of some kind (push/power/split, whatever you're comfortable with) and a wide stance/powerlifting style squat, either regular or box squat to hit the posterior chain. Wide stance squat/box squat is ideal because it mimics the stance you would normally take playing tennis, i.e legs spread apart, upper body slightly hunched forwards.

Of course, technique reigns supreme in tennis.

i see, i was thinking about the upper body strength and stability that comes with serving and groundstrokes...

im outi

Roberth

[PozerWolf]

FUCKIN A, just lift weights get strong
Don't forget to do proper stretches.
Otherwise..... ouch...

[SN3S]

Don't forget to do proper stretches.
Otherwise..... ouch...

I can vouch for that :rofl:

Also, rest. If your muscles fucking hurt, then don't fucking work them out the next day. They need time to recover (has learned that lesson the hard way...)

So SRK WL/N Thread, I've got a couple questions:

For someone whose in say, above average shape and is trying to get to average weightlifting level, what's a good amount of weight lifting to shoot for if I'm say, 160-165 pounds? I used to weight like 220, but over the past 8 months I drove the weight down by eating stricter/working out more, but I never got the hang of weightlifting and now I'm trying to bulk up. So what would you say is an average weightlifting ability for someone of my weight?

Also, got any guides/lessons to read up for the proper weightlifting techniques? I just kinda go off what I've learned, but it's horribly narrow.

Any tips are appreciated, thnx for any help guys.

[Nemesis00]

I have some questions on the fabled Brad Pitt work out on page one. I noticed there are absolutely no ab work outs and the only leg work out is the 45 minutes of jogging. Now, isn't that a bit strange to ignore the main center of balance, or am I just missing something?

[The_Gunslinger]

So if im interested in losing weight, should I be doing like numerous light sets or a few heavy ones?

[Biggzy]

So if im interested in losing weight, should I be doing like numerous light sets or a few heavy ones?

Numerous light sets probably. Cardio is the key if you wanna lose weight though, along with a good diet.

[The_Gunslinger]

yea I just dont want to lose too much muscle in the process

[Soldier Zero]

So if im interested in losing weight, should I be doing like numerous light sets or a few heavy ones?

Mix it up.

3 sets of 12 will you work hard. 4 sets of 9 will work you hard and so will 5 sets of 7. Doing any of those will make your body use energy and shed fat off. Though, if you want to sacrifice as little strength as possible, I'd definitely go for heavy ones.

[The Mullah]

Numerous light sets probably. Cardio is the key if you wanna lose weight though, along with a good diet.

I dunno bud, from my experience i found staying with heavy weights, 10 rep'ish is the way to go, always.

The way i see it, heavy weights promote the most muscle growth and minimum muscle atrophy. So it obviously seems the best way to minimise collateral damage from diet + cardio. If you completely carb deplete, going heavy isn't really a viable option if you're not feeling up to it, which was when i would do high reps, but you really have to be taking in hardly any carbs for that to occur. This guy is probably just cleaning up his diet and adding cardio, i don't think he should switch to light weights and high reps unless he wants to lose more muscle.

Saying that if high reps work for people then give it a blast!

[Biggzy]

I dunno bud, from my experience i found staying with heavy weights, 10 rep'ish is the way to go, always.

The way i see it, heavy weights promote the most muscle growth and minimum muscle atrophy. So it obviously seems the best way to minimise collateral damage from diet + cardio. If you completely carb deplete, going heavy isn't really a viable option if you're not feeling up to it, which was when i would do high reps, but you really have to be taking in hardly any carbs for that to occur. This guy is probably just cleaning up his diet and adding cardio, i don't think he should switch to light weights and high reps unless he wants to lose more muscle.

Saying that if high reps work for people then give it a blast!

Yeah, I never really try and lose weight so I just thought the more reps the more aerobic of a workout you'll get. I'm always trying to bulk so I wasn't too sure lol.

Hows your diet going Mullah?

[The Mullah]

Yeah, I never really try and lose weight so I just thought the more reps the more aerobic of a workout you'll get. I'm always trying to bulk so I wasn't too sure lol.

I think you're right, but running is even better an aerobic workout so i'd do that instead, and try to keep your mass building weights routine to stave off muscle loss.


Hows your diet going Mullah?

ahhh, well its going okay. The belly is pretty persistant, but i guess with only 10-15 mins of cardio i can't expect it to fly off that fast. I'm eating pretty well, i think in 2 months i'll have some semblence of a 6-pack, i'm not rushing it like i normally do , i'm trying to eat in a way i can do consistantly so i don't get a 6 pack for a month and then lose it right after like i normally do.

The hardest thing is eating healthy when i get home, trying to get the girlfriend to make salad to eat with my chicken breasts/ steak/ burger patties. Gotta stop eating rice and shit at 9 PM onwards. lol

Hows your physique shaping up?

[erco]

Lots of misinformation in here recently.

For fat loss, the fastest and most efficient way to achieve your goals is to lift heavy compound weights within the 1-5 rep range while having a well planned out and apportioned diet. To facilitate the heavy compound lifts, one can also add anaerobic interval style training since it's not CNS intensive and will not seriously impair your heavy lifting days.

[w1r3d]

so what do you guys do for breakfast? I'm looking for something fast/healthy.

I started doing that "6-pack abs in 16 weeks" thing last week with my roommate and we're pretty serious about following through with it. Thing is, I don't really know what to eat. The workouts are pretty hard and I noticed I get tired during the day (like if I work out in the morning). I dunno if this is something I have to get used to or if it's because of what I'm eating.

Lately I've been having oatmeal for breakfast but it takes me a while because I like it with skim milk + heat it up in the stove as opposed to the microwave. I was just wondering what works for you guys.



on an "fyi", I went down from ~230 lbs to 165 during the past couple of months, not really doing much exercise during that time, so I guess I'm kinda trying to catch up now. My current goal is to reach 160. I don't know how that'll work now that I started trying to build some muscle (my goal is to be "lean" though, I don't really want to get to the "buff" state).

[The_Gunslinger]

See here is the story. About a year and a half ago I was 6'4" 410 lbs and I was like man fuck this Im tired of being big. After all cardio for that long, I am now 6'4" 290. Well a about 6 months ago I went to the gym and lifted weights with a friend. When I was big I was doing like 350 max on benching and just generally lifting heavy all around. Well When I tried lifting again My max was like 135. I burned a shitload of muscle in the process of losing all that weight. Well Now I got my bench max up to around 200 and that is basically where I want to keep it. I now just want to get rid of all this leftover fat and tone up this loose skin I have in some places.

Ps I cant do deadlifts or squats or anything that uses knees too much because when I was younger I fucked up my knees wrestling around and now they give me all sorts of trouble sometimes. But its weird though cuz I can do cardio with no problems.

[tech master]

good job on shedding all that weight man. just keep it up!

[300 lb Eugene]

so what do you guys do for breakfast? I'm looking for something fast/healthy.
.


Protein powder & water / egg whites / cup milk.

somtimes all in one container :looney:

[Soldier Zero]

For fat loss, the fastest and most efficient way to achieve your goals is to lift heavy compound weights within the 1-5 rep range.

1-5 rep range is most efficient, but if he's not a seasoned/long time lifter then wouldn't something like 4 sets of 6 be just as good? (or some other set/rep scheme)

[Mr. Bastos]

1-5 rep range is most efficient, but if he's not a seasoned/long time lifter then wouldn't something like 4 sets of 6 be just as good? (or some other set/rep scheme)

really? well shit, I was going that workout you mentioned before at my normal 3 sets of 8-10 reps..i guess I should add weight and lower my reps..

[maelstrom218]

So, I'm reading a bunch of articles online, and I've read that trying to maintain or achieve cutness while bulking up is either impractical or impossible.

I'm an ectomorph type that's currently 153 lbs. (was about 135 lbs. 4 months ago), and I'm doing pretty much everything I should be doing at this point to gain weight--about 6 meals a day (healthy stuff like whole grains, lean meats, etc.), working out different muscle groups 3 times a week (got no gym, so not much compound stuff I can do), and stuff like that.

The only thing I'm worried about is that I do cardio on a consistent basis, around 4-5 times a week, 15 minutes of hard cycling at a time right before my workout. If cardio's going to cut into my calorie gains, should I just not do cardio at all? Or will doing cardio help reduce body fat and increase cutness?

[jin11]

Very very good Q ^

That's pretty much what I wanted to know.

I'm 5"8 and 165 lb as I mentioned before, and I need to gain mass and get cut / definition at the same time.

How can I accomplish that? and more importantly, is it even feasable?

Secondly if it's not, then I'll probably just remain medium sized but get a nice defintion overall as my main goal.

Like the brad pitt fight club routine, I heard he weighed in at 155lbs but looked really strong.

[Soldier Zero]

really? well shit, I was going that workout you mentioned before at my normal 3 sets of 8-10 reps..i guess I should add weight and lower my reps..

Well you don't need to resort to heavy sets if you're getting results from other schemes as well. Lifting heavy is definitely good if you need gains which you don't seem to get anymore from something such as 4 sets of 8.

How can I accomplish that? and more importantly, is it even feasable?

You can increase muscle mass while keeping body fat at a minimal.

[The Mullah]

really? well shit, I was going that workout you mentioned before at my normal 3 sets of 8-10 reps..i guess I should add weight and lower my reps..

don't get caught up with numbers. Just bust your gut in the gym and lift heavy weights. 8-10 is fine, it's worrying about whether 8-10 is worse that 4-6 that's gonna raise your cortisol and erode your muscle. enjoy eliminating fats from your diet and feel good about your blood pressure lowering as you do cardio alongside weights.

You can put on muscle and lose fat, its very slow progress though, you need consistant training, and sleep and a very clean protein rich diet. If you want to lose weight don't forget you can keep your metabolism from grinding to a halt by altering your calorific intake on different days. Similarly with your training there are a multitude of ways to overcome plateaus.

Don't get bogged down with bullshit

[erco]

Fastest way is to periodize everything. You want to gain muscle and lose fat, that's a compound goal. The most efficient way would be to split up your goals into 2 distinct goals, first to bulk up past your target weight, then diet down. Remember, it's much, much easier for your body to gain both muscle mass and fat at the same time, the trick is to keep the fat low. So, taking the given example, you would spend the next 2-3 months lifting heavy ass weight (rep ranges vary depending on strength or size goals. Remember, strength != size != weight), eating at a serious caloric surplus, while doing minimal conditioning work (in order to maximize rest and recovery between heavy lifting sessions).

Within a few months, you should hit your overreach weight, gaining a combination of muscle and minimal fat. Once you this weight, you begin a cutting cycle. Heavy lifting takes a back burner, going from 3-4 days of heavy lifting down to 2. Instead of heavy lifting, the you should opt for HIIT sessions, which coupled with newly gained muscle mass will shred fat, while losing minimal muscle mass.

To give you a real life example, I have a cousin who I've trained since the end of High School basketball season. He's 6'4" and he ended the season at 155 lbs. Yes, he's that skinny. Since February, I've had him lifting 4 days a week, following a modified WS4SB template, with basketball workouts and skill training replacing some of the dynamic days. During this time, I loaded him up with a 2 different protein powders, one is a custom trueprotein carb + protein post workout blend, the other is just packaged MuscleMilk. Additionally, I told him to inhale anything and everything in front of him. He's a lifelong "hardgainer" and I wanted to make sure he just fucking ate since "hardgainer" is just a euphemism for "eats like a bird." Over the course of these past 4 months, he's up to 170 lbs. While not a great gaining cycle, I consider it a success when you consider that he's had to balance this with maintaining his grades, prep'ing for the PSAT, and being an average high school boy (girls!). This summer, we're gonna focus on getting his poundage up even more, he still struggles at benching bodyweight, and has plateau-ed at a 225 max squat.

[erco]

Well you don't need to resort to heavy sets if you're getting results from other schemes as well. Lifting heavy is definitely good if you need gains which you don't seem to get anymore from something such as 4 sets of 8.



Rep ranges usually vary depending on goals. In very broad, general terms, 1-5 reps builds strength, 8-12 builds size, and 15+ builds endurance. Also, be aware that these have little to no bearing on your body composition, which is most seriously impacted by diet. A balanced carb:protein:fat diet will keep energy levels high along with improving body composition.

[kz0060]

Aight I'm 6'3" and around 205lbs.
I've been on a bit of a diet and started losing some fat. Prob is my arms are beginning to look real skinny and I think I'm losing a lot more muscle than I'd like too. Because my muscles aren't that big to begin with, I'm worried if I try to lose weight I'll come out looking lanky. I'm not trying to be ridiculously cut- just more in shape. I know this has been answered several times already but what's the recommended number of sets&reps? I don't go to the gym during the summer; all i got are dumbells and an adjustable bench in my room. Any exercise I should put alot of emphasis on?

[Soldier Zero]

Speaking of strength, Eric Cressey has recently (last month or 2) put out a new book called "Maximum Strength." The gains people mentioned that they made on their were by a lot. Though I've heard it's intense and not for beginners.

Anyone else have recommendations on good books to read? So far I've read Metabolism Advantage and New Rules of Lifting (Men & Women).

[gguseila]

Aight I'm 6'3" and around 205lbs.
I've been on a bit of a diet and started losing some fat. Prob is my arms are beginning to look real skinny and I think I'm losing a lot more muscle than I'd like too. Because my muscles aren't that big to begin with, I'm worried if I try to lose weight I'll come out looking lanky. I'm not trying to be ridiculously cut- just more in shape. I know this has been answered several times already but what's the recommended number of sets&reps? I don't go to the gym during the summer; all i got are dumbells and an adjustable bench in my room. Any exercise I should put alot of emphasis on?

I am exactly the same measurements and what I do generally is compound lifting about 3-4 times a week. Gotta lift heavy, almost always at 5x5 or 3x5 when trying to move up. And if you dont want to be lanky, eat alot...

Always want to focus on the big 3 exercises; squats, bench, deadlifts. Some of the others might include military press, rows, chins, pullups, weighted situps, and some more too.

Keep it basic and make sure you find a diet that promotes growth.

--

I don't know if anyone else agrees with me, but shouldn't everyone seriously just lift heavy with low reps all the time? I mean unless you are really trying to lose weight or something like that...

[Soldier Zero]

I don't know if anyone else agrees with me, but shouldn't everyone seriously just lift heavy with low reps all the time? I mean unless you are really trying to lose weight or something like that...

Don't have to, but you can.

[Ryad]

Fastest way is to periodize everything. You want to gain muscle and lose fat, that's a compound goal. The most efficient way would be to split up your goals into 2 distinct goals, first to bulk up past your target weight, then diet down. Remember, it's much, much easier for your body to gain both muscle mass and fat at the same time, the trick is to keep the fat low. So, taking the given example, you would spend the next 2-3 months lifting heavy ass weight (rep ranges vary depending on strength or size goals. Remember, strength != size != weight), eating at a serious caloric surplus, while doing minimal conditioning work (in order to maximize rest and recovery between heavy lifting sessions).

Within a few months, you should hit your overreach weight, gaining a combination of muscle and minimal fat. Once you this weight, you begin a cutting cycle. Heavy lifting takes a back burner, going from 3-4 days of heavy lifting down to 2. Instead of heavy lifting, the you should opt for HIIT sessions, which coupled with newly gained muscle mass will shred fat, while losing minimal muscle mass.

To give you a real life example, I have a cousin who I've trained since the end of High School basketball season. He's 6'4" and he ended the season at 155 lbs. Yes, he's that skinny. Since February, I've had him lifting 4 days a week, following a modified WS4SB template, with basketball workouts and skill training replacing some of the dynamic days. During this time, I loaded him up with a 2 different protein powders, one is a custom trueprotein carb + protein post workout blend, the other is just packaged MuscleMilk. Additionally, I told him to inhale anything and everything in front of him. He's a lifelong "hardgainer" and I wanted to make sure he just fucking ate since "hardgainer" is just a euphemism for "eats like a bird." Over the course of these past 4 months, he's up to 170 lbs. While not a great gaining cycle, I consider it a success when you consider that he's had to balance this with maintaining his grades, prep'ing for the PSAT, and being an average high school boy (girls!). This summer, we're gonna focus on getting his poundage up even more, he still struggles at benching bodyweight, and has plateau-ed at a 225 max squat.

WS4SB works. Good job.

And I can attest to the top paragraph. I was trying to gain clean, and I was moving very slow. When I said fuck it, I will eat everything (well I mostly still eat clean, just a lot and more frequently) and then cut down, I am making very rapid gains. Getting a gut though, but I'll take care of that when I get to 185ish.

Speaking of strength, Eric Cressey has recently (last month or 2) put out a new book called "Maximum Strength." The gains people mentioned that they made on their were by a lot. Though I've heard it's intense and not for beginners.

Anyone else have recommendations on good books to read? So far I've read Metabolism Advantage and New Rules of Lifting (Men & Women).

What have you picked up from those books? Mind sharing?

[kz0060]

snip

thanks a bunch! So about how many exercises do you guys do per muscle group in general? Are there any advantages in hitting all the major muscles everyday modestly rather than focusing on one muscle group a day per week?

[Mr. Bastos]

Well you don't need to resort to heavy sets if you're getting results from other schemes as well. Lifting heavy is definitely good if you need gains which you don't seem to get anymore from something such as 4 sets of 8.



don't get caught up with numbers. Just bust your gut in the gym and lift heavy weights. 8-10 is fine, it's worrying about whether 8-10 is worse that 4-6 that's gonna raise your cortisol and erode your muscle. enjoy eliminating fats from your diet and feel good about your blood pressure lowering as you do cardio alongside weights.

You can put on muscle and lose fat, its very slow progress though, you need consistant training, and sleep and a very clean protein rich diet. If you want to lose weight don't forget you can keep your metabolism from grinding to a halt by altering your calorific intake on different days. Similarly with your training there are a multitude of ways to overcome plateaus.

Don't get bogged down with bullshit

Ok sounds good. I wasn't too worried, I just didn't want to be wasting my time doing 3 set of 8-10. I guess I'll just stick with what I've been doing. Thanks for the advice guys!

[erco]

Rep range is usually defined by goals. Do you want to be stronger? 1-5 reps. Do you want to be bigger? 8-12 reps. Do you want to last longer? 15+ reps.

[Mr. Bastos]

Rep range is usually defined by goals. Do you want to be stronger? 1-5 reps. Do you want to be bigger? 8-12 reps. Do you want to last longer? 15+ reps.

I am into it for losing weight, because I am really overweight so I am not really sure. I suppose strength is what I want.

[Ryad]

There was one thing I never clearly understood about that, though I know its true from practice.

Strength is tied to mass, no? Why is it that 8-12 makes you bigger but not stronger. Mass is very closely tied to mass isn't it? Is it due to the neurological aspect? The adaptation of the muscle?

[erco]

There was one thing I never clearly understood about that, though I know its true from practice.

Strength is tied to mass, no? Why is it that 8-12 makes you bigger but not stronger. Mass is very closely tied to mass isn't it? Is it due to the neurological aspect? The adaptation of the muscle?

The problem is mass has a definite correlation with strength (generally, bigger = stronger). Granted, part of this is leverages (heavier = more leverage), but also, it's because bigger muscles are stronger, in a very broad sense, than smaller muscles. This why the strongest guy on the football field are the biggest, and why they have weight classes in all weightlifting events.

While the above is true, it's looking at the issue in a micro scale. What's more important isn't the size of the muscle fibers, but rather muscle fiber recruitment. This is where CNS adaption comes in. Just because you're bigger someone, doesn't automatically mean you are stronger. I'm sure most of us are bigger than a guy like Lamar Gant (who weighed in at a whopping 132 lbs), but I guarantee none of us are pulling 661 lbs! The guy had insane CNS adaption, meaning his body learned to most effectively and efficiently use what it had at it's disposal. This is the single most important factor with regards to strength, efficiency. What's the point of having large muscle fibers if your body only knows to use 10% of them to move something?

Combining the thoughts above is why you have things like conjugated periodization. Powerlifters work on both neural efficiency (1-5 reps) alongside hypertrophy (8-12 reps) concurrently. They both have their place in overall strength, but of course, one aspect is more important.

[Mr. Bastos]

The problem is mass has a definite correlation with strength (generally, bigger = stronger). Granted, part of this is leverages (heavier = more leverage), but also, it's because bigger muscles are stronger, in a very broad sense, than smaller muscles. This why the strongest guy on the football field are the biggest, and why they have weight classes in all weightlifting events.

While the above is true, it's looking at the issue in a micro scale. What's more important isn't the size of the muscle fibers, but rather muscle fiber recruitment. This is where CNS adaption comes in. Just because you're bigger someone, doesn't automatically mean you are stronger. I'm sure most of us are bigger than a guy like Lamar Gant (who weighed in at a whopping 132 lbs), but I guarantee none of us are pulling 661 lbs! The guy had insane CNS adaption, meaning his body learned to most effectively and efficiently use what it had at it's disposal. This is the single most important factor with regards to strength, efficiency. What's the point of having large muscle fibers if your body only knows to use 10% of them to move something?

Combining the thoughts above is why you have things like conjugated periodization. Powerlifters work on both neural efficiency (1-5 reps) alongside hypertrophy (8-12 reps) concurrently. They both have their place in overall strength, but of course, one aspect is more important.

wow, that is some interesting stuff. I was wondering about this too, because it makes sense that being stronger would make you bigger. So I guess as someone like me who is trying to lose weight, lower reps would be better. though anything I do at this point is probably going to helpful for my overall health.

[erco]

wow, that is some interesting stuff. I was wondering about this too, because it makes sense that being stronger would make you bigger. So I guess as someone like me who is trying to lose weight, lower reps would be better. though anything I do at this point is probably going to helpful for my overall health.

If you're just trying to lose weight and be healthy, 1-5 reps is probably the best way to go. You'll still build muscle mass, which will help you lose fat (which is what you really want to lose) and you'll have easy to measure progress (I added x lbs to my total in 1 month).

[gguseila]

thanks a bunch! So about how many exercises do you guys do per muscle group in general? Are there any advantages in hitting all the major muscles everyday modestly rather than focusing on one muscle group a day per week?

As long as you can find a good regiment I've seen most people do compound exercises 3 or 4 times a week, or rotate through major muscle groups 6 or 7 times a week. It's probably just personal preference.

[.Free.]

god damn it...i just started doing straight bar bicep curls (65lbs.) and it really fucked up my forearm. the pain is unbearable so i had to cut my workout routine short and just concentrate on triceps..i looked it up and seems alot of people that work out get this same pain, so im saying fuck straight bar curls and just go with EZ bar from now on or just dumb bell curls...

here's a better explanation of the kind of pain im feeling. http://forums.steroid.com/showthread.php?p=4011628
just wonderin' if anyone else here had the same pain

[The Mullah]

yes straight bar is a killer for me, EZ bar even causes a little shot of release pain when i put the bar down when i go above 100lbs. try a wider grip, thumbs angled uupwards on the ez bar or get to work with dumbels only

[.Free.]

yeah when i first put the bar back on the rack, is when the pain hurts the most.

i've tried wide grips and close grips and they both hurt the same.... i guess im done with straight bar for a few months and work on forearm flexes more. I have skinny wrist and prolly weak forearms

[The Mullah]

yeah but have you tried the EZ bar?

do some dumbels first so you aren't able to put so much weight on the ez at the end of your bicep workout.

[.Free.]

i've never tried the EZ bar before...someone told me the best thing for biceps was straight bar, so i tried it. My arms didn't hurt the first time i used straight bar but after the second, there was a big pain

yeah im gonna do dumbbells first and use bicep machines until pain is gone completely (if it ever goes away:sweat:)

[Ryad]

Yeah I know that pain very well. I usually place curls at the end of my workout, though. Maybe you should try doing that. If you keep challenging yourself with heavier and heavier weights, I don't think it will ever go away. At least, shouldn't.

[Ryad]

I've got a question for those of you that deadlift really heavy (or try to).

When you get near your 1RM max, do you start to lose your grip. I mean, If I try to keep my hands completely closed I won't be able to lift the weight, but if I leave it open a little, and the weight falls on to my fingers (slightly open) with the thumb playing no role whatsoever, I am able to lift more because grip becomes less of a factor. Do you guys experience any of this?

I am working on my grip to address this issue, but should I use a lax grip or should I just stop? Do you guys use gloves, powder, straps? (I don't, should I?) I mean, I can continue to address this issue but should I sacrifice the potential to work out my legs even further?

[erco]

I've got a question for those of you that deadlift really heavy (or try to).

When you get near your 1RM max, do you start to lose your grip. I mean, If I try to keep my hands completely closed I won't be able to lift the weight, but if I leave it open a little, and the weight falls on to my fingers (slightly open) with the thumb playing no role whatsoever, I am able to lift more because grip becomes less of a factor. Do you guys experience any of this?

I am working on my grip to address this issue, but should I use a lax grip or should I just stop? Do you guys use gloves, powder, straps? (I don't, should I?) I mean, I can continue to address this issue but should I sacrifice the potential to work out my legs even further?

I've always found that a somewhat relaxed grip on the bar is far stronger and more efficient than squeezing the shit out of it, if that's what you mean. Not sure what the biomechanical reasons are behind it, but if I were to guess, I'd guess that a relaxed grip is more of an emphasis on pure support grip, whereas a tight grip is mixing support with crushing.

I use chalk personally, and have never had grip issues. I'm currently at a 425 deadlift, and I've shrugged/rack pulled without straps up to 495. If grip is becoming an issue, work on grips, and deadlift ME with straps imo.

[Ryad]

Got it.

Just broke 300. I have a long way to go.

So close to closing CoC grips no.1. Noob I know, but most of the people I know can't even close the trainers.

[Netology]

this guy is a beast (http://www.t-nation.com/tmagnum/readTopic.do?id=699538), holy shit

ripped powerlifter > bodybuilder ??

his lowerback is insanely thick, looks like a ninja turtle shell

[HeaT]

Got it.

Just broke 300. I have a long way to go.

So close to closing CoC grips no.1. Noob I know, but most of the people I know can't even close the trainers.

300lbs for deadlift??? man i havent maxed deadlift in forever, last time i did it i was 135lbs and did like 225lbs...i thought that was pretty good...

im outi

Roberth

[Ryad]

this guy is a beast (http://www.t-nation.com/tmagnum/readTopic.do?id=699538), holy shit

ripped powerlifter > bodybuilder ??

his lowerback is insanely thick, looks like a ninja turtle shell

That is where I want to be...
Amazing...
Inspires me to eat more and lift heavier!

300lbs for deadlift??? man i havent maxed deadlift in forever, last time i did it i was 135lbs and did like 225lbs...i thought that was pretty good...

im outi

Roberth

Thats pretty good, man
I'm at 153

We both have a long ways to go, but stick to it and keep gaining

[Netology]

That is where I want to be...
Amazing...
Inspires me to eat more and lift heavier!





ya totally

that guy and Frank Yang are my motivators....

frank is crazy skilled and strong

http://www.youtube.com/watch?v=-qSeVKCtprs

hes like 160lbs and can bench 300, deadlift 480..
squats like 405...

40 inch standing vertical jump

[Truong]

Frank's a beast, if a little nutty. I've always wondered what those crazy ass strong Chinese weightlifters would be like in everyday life and how they train, and Frank is like a glimpse of that.

[n8archer_XI]

Would it be a bad idea for a 16-year old male who is thin but not "cut" to head to GNC to buy fat-burner or muscle pumpers (or something) pills so he can get a six-pack and the works?

[Netology]

Would it be a bad idea for a 16-year old male who is thin but not "cut" to head to GNC to buy fat-burner or muscle pumpers (or something) pills so he can get a six-pack and the works?


yes

very bad idea


the 16 yr old should first educate himself on proper diet/workout for building muscle and for cutting fat...

if you don't have diet and routine dialed done, supplements are just going to be a waste of money, time and could have bad health effects


just carb cycle and do some cardio man...wtf

magic pill mentality is an annoying cultural side effect...ppl need to smarten the fuck up

[n8archer_XI]

I do work out all the time for the basketball team, and I eat somewhat healthily, and yet pills still are no good for me?

[Netology]

I do work out all the time for the basketball team, and I eat somewhat healthily, and yet pills still are no good for me?


It all depends. People respond differently to these things, and its hard to tell until you've tried them, that being said, you shouldn't take any supplements if you haven't fully researched them, what they do and their possible side effects...not just thermogenics.

My friend tried some fat burner a while ago, I can't remember its name, but it made him feel like crap and he couldn't sleep properly...so he quit.

Usually they aren't recommended to people under 18.

Healthwise - if you are 6'1, 210lbs...it won't hurt...but if you are like 5'8 150lbs...then you shouldn't take them..

Physically - you should be able to see your abs and lower your bodyfat just by manipulating your diet and cardio...

[n8archer_XI]

fuck that...and I'm 6'3", 175 lbs.

[Soldier Zero]

ya totally

that guy and Frank Yang are my motivators....

frank is crazy skilled and strong

http://www.youtube.com/watch?v=-qSeVKCtprs

LOL at what he shouts. His mixtape video on youtube is pretty cool. How old is he again?

[Ryad]

ya totally

that guy and Frank Yang are my motivators....

frank is crazy skilled and strong

http://www.youtube.com/watch?v=-qSeVKCtprs

hes like 160lbs and can bench 300, deadlift 480..
squats like 405...

40 inch standing vertical jump

As if he had a solid grip on the 500... shit...

the alternative grip just feels unnatural for me...

[Netology]

LOL at what he shouts. His mixtape video on youtube is pretty cool. How old is he again?

hes 24 now

[Einlanzer]

ya totally

that guy and Frank Yang are my motivators....

frank is crazy skilled and strong

http://www.youtube.com/watch?v=-qSeVKCtprs

hes like 160lbs and can bench 300, deadlift 480..
squats like 405...

40 inch standing vertical jump

hahaha impressive but i lol'd when he screamed :lol:

[Taito]

Are there other recommended lower torso exercises I can try, besides the usual variations of crunches I've been doing for years? Hopefully something that's weight-assisted?

[Team Cable]

OK, I hear from everyone that the proper way to work out is to lift first then do cardio.

But seriously, how terrible would it be to do my cardio first then lift? I usually do my cardio at home then lift. When I get home I don't want to work out again.

Would it be all right to get the heart pumping then get swoll?

Another question for you fools who wear those slimmer belts...I see a bunch of people wear them, I wear one too. Is it ok to wash these things? I'm not sure if the material it's made of will hold in the washing machine or should I wash by hand, a little help from anyone would be great.

[2hai]

OK, I hear from everyone that the proper way to work out is to lift first then do cardio.

But seriously, how terrible would it be to do my cardio first then lift? I usually do my cardio at home then lift. When I get home I don't want to work out again.

Would it be all right to get the heart pumping then get swoll?

Another question for you fools who wear those slimmer belts...I see a bunch of people wear them, I wear one too. Is it ok to wash these things? I'm not sure if the material it's made of will hold in the washing machine or should I wash by hand, a little help from anyone would be great.

Cardio before lifting is technically not really bad. One of the reasons against it would be because your lifting heavy, and that cardio can affect your performance lifting. Basically if cardio is going to offset how well you lift then do afterwards.

[Netology]

the cardio vs weight lifting thing depends on a few things

what are your goals, cutting? or bulking?

and how much cardio are we talking about?

if you are bulking and you do too much cardio at the start, obviously it could limit your performance with weights...

if you are cutting, it probably won't matter as much since you would only be lifting at a maintenance level


its good to do a bit of cardio at the start though, nothing intense or too long...just gets the blood flowing

[Team Cable]

My goal is cutting.

And by cardio I mean ball-dripping sweat, almost-too-tired-to-move cardio. I've had pretty good results doing cardio first, but all the fucking "pros" tell me that's the wrong way to go about things.

Also, any help on the slimmer belts?

[Biggzy]

Mullah: Its coming. Been slacking off a bit lately in terms of diet but I'm still hitting the weights pretty hard. Thought about running a cycle of Havoc or Jungle Warfare but haven't decided if I wanna plunge into PH or not.

Had a kick ass shake this morning. ON Whey chocolate with Reduced fat milk, 1 banana, 1/2 cup of oats. Damn that shit was good.

[Soldier Zero]

My goal is cutting.

And by cardio I mean ball-dripping sweat, almost-too-tired-to-move cardio. I've had pretty good results doing cardio first, but all the fucking "pros" tell me that's the wrong way to go about things.

Also, any help on the slimmer belts?

Cardio that intense wouldn't leave much energy for lifting. Can't you do one in the morning and the other in the evening?

[AzN_Skater]

Hey guys, I have a real quick question for it. I'm not sure what category it would fall under haha.

I've been lifting on and off for a while, but I finally decided to go balls deep into the bulking. Right now, I'm 5'11" and ~155 lbs, just to give a little background.

My issue is this: when I lift, I know it is generally accepted to do 3 different exercises for per muscle group. But after my first exercise of 10 reps of 3 sets, that muscle group is absolutely spent. I can barely move on to the next exercise and there's no way I can finish 2 more exercises on the same muscle group. Am I lifting too much on my first exercise or do I just need to push myself even more?

[tech master]

well if you're bulking, you might as well up the sets and lower the reps.. when i do this, i feel less fatigued yet still gaining good mass at the same time. make sure this exercise is your anchor. i.e. if you're working out chest, do your typical flatbench press. The next workout doesnt need to be as heavy and you can try, say, butterflies/incline/widespread with dumbells or somethin and with the lower weight you can now do the higher reps.

On my bicep days i do lat pull, row, and a variation of curls. now the lat pull and row exercises don't focus on biceps, but they still put in a little bit of work. I do my curls last, and by that time i'm not doing anywhere near my full potential. So i think you should be fine.

[Netology]

Hey guys, I have a real quick question for it. I'm not sure what category it would fall under haha.

I've been lifting on and off for a while, but I finally decided to go balls deep into the bulking. Right now, I'm 5'11" and ~155 lbs, just to give a little background.

My issue is this: when I lift, I know it is generally accepted to do 3 different exercises for per muscle group. But after my first exercise of 10 reps of 3 sets, that muscle group is absolutely spent. I can barely move on to the next exercise and there's no way I can finish 2 more exercises on the same muscle group. Am I lifting too much on my first exercise or do I just need to push myself even more?




1 or 2 exercises is enough

do like 2 warmup sets, light weight 12-15 reps...then you should do 10, 8, 6 reps with an exercise

if you can do those reps with a weight then just increase the weight

do compound moves dont worry about isolations at your weight

more squats, deads and benches

[Soldier Zero]

Hey guys, I have a real quick question for it. I'm not sure what category it would fall under haha.

I've been lifting on and off for a while, but I finally decided to go balls deep into the bulking. Right now, I'm 5'11" and ~155 lbs, just to give a little background.

My issue is this: when I lift, I know it is generally accepted to do 3 different exercises for per muscle group. But after my first exercise of 10 reps of 3 sets, that muscle group is absolutely spent. I can barely move on to the next exercise and there's no way I can finish 2 more exercises on the same muscle group. Am I lifting too much on my first exercise or do I just need to push myself even more?

You don't need to do that much. Like Netology said, 2 exercises is enough. Rep/set schemes is up to your choosing.

[Biggzy]

Hey guys, I have a real quick question for it. I'm not sure what category it would fall under haha.

I've been lifting on and off for a while, but I finally decided to go balls deep into the bulking. Right now, I'm 5'11" and ~155 lbs, just to give a little background.

My issue is this: when I lift, I know it is generally accepted to do 3 different exercises for per muscle group. But after my first exercise of 10 reps of 3 sets, that muscle group is absolutely spent. I can barely move on to the next exercise and there's no way I can finish 2 more exercises on the same muscle group. Am I lifting too much on my first exercise or do I just need to push myself even more?

I think you do need to push yourself more. I totally disagree with Netology.

When I do chest, for example, I would do something like this. Flat bench, Incline Bench, Incline Bells, Flies superset with pushups, Cable crossovers, and Weighted Dips. Then the next time I do chest, I'll usually switch up the exercises.

This is just what I do. People on bodybuilding forums will say things like 2-3 exercises per body part, but I don't know how they can get any kind of pump going or anything.

Whatever works for you though man.

[AzN_Skater]

Thanks for the advice, guys. I guess I'll just have to try different things out and figure out what works.

Right now (I'll use biceps as my example), I do 1 set of 12 with lighter weights for warm up. Then I use my regular lifting weight and get to 10 pretty easy. Next set, I get to 10 but it's pretty tough. And then third set, I don't even get to 10.

I'll rest a little bit, and I'll do another exercise on biceps with the regular weight and this time, I can barely finish 1 set of 10 before I can't lift at all. Do I just push myself harder at this point and try to finish 2 more sets? Or do I call it a day for that muscle and move on?

[Truong]

I think you do need to push yourself more. I totally disagree with Netology.

When I do chest, for example, I would do something like this. Flat bench, Incline Bench, Incline Bells, Flies superset with pushups, Cable crossovers, and Weighted Dips. Then the next time I do chest, I'll usually switch up the exercises.

This is just what I do. People on bodybuilding forums will say things like 2-3 exercises per body part, but I don't know how they can get any kind of pump going or anything.

Whatever works for you though man.

...you do know that that magical "pump" is not an indication of anything other than blood is flowing into those muscles, right? You should never base a quality of a session on how much "pump" you feel.

I've said it far too many times, unless you're a 230+ POUND BODYBUILDER, there's no reason to do more than 2 exercises per body part, and no reason to eat these astronomical amount of protein per lb. of bodyweight.

[Biggzy]

...you do know that that magical "pump" is not an indication of anything other than blood is flowing into those muscles, right? You should never base a quality of a session on how much "pump" you feel.

I've said it far too many times, unless you're a 230+ POUND BODYBUILDER, there's no reason to do more than 2 exercises per body part, and no reason to eat these astronomical amount of protein per lb. of bodyweight.

Well I didn't mean, that I do more than 2 exercises for a pump. I just don't see how doing 2 exercises can comprise of a whole workout for that muscle group. If I did Chest/Tris I'd be done in like 30 minutes if that were the case.

Like I said, do what you gotta do, everyones different. I just need more exercises in my routine because I would still feel like I have alot of gas left in the tank after only 2.

Also, I'm not a 230+ lbs bodybuilder. But I'm not there to do a quick workout and leave. I'm there to WORK.

[Soldier Zero]

Also, I'm not a 230+ lbs bodybuilder. But I'm not there to do a quick workout and leave. I'm there to WORK.

You can have a quick & hard workout. Here's a perfect example.

http://www.defrancotraining.com/articles/archive/articles_training-economy.htm

With the proper choice of exercises, sets, reps, and manipulating tempo, voila! He created an intense program that doesn't take too much time to perform.

[Ryad]

I would go for around 2 exercises for the main muscle groups, and 1 exercise for the accessory muscles...

I think that training the same muscle group many times is redundant, and inefficient... just train them hard that once

[Biggzy]

You can have a quick & hard workout. Here's a perfect example.

http://www.defrancotraining.com/articles/archive/articles_training-economy.htm

With the proper choice of exercises, sets, reps, and manipulating tempo, voila! He created an intense program that doesn't take too much time to perform.

I'm not saying you can't. I just prefer more exercises.

[MagnusMadness]

Somebody asked me where the hell I've been so I thought I'd drop in...here goes.




Are there other recommended lower torso exercises I can try, besides the usual variations of crunches I've been doing for years? Hopefully something that's weight-assisted?

Are you doing ab exercises for looks or because you need core strength/stability? IMO abs are made in teh kitchen. Planks and their variants are good for core strength and stability if you are looking for the latter. If you are doing your compound, freeweighted exercises then you shouldn't need a whole lot of direct abdominal work to see improvement.

OK, I hear from everyone that the proper way to work out is to lift first then do cardio.

But seriously, how terrible would it be to do my cardio first then lift? I usually do my cardio at home then lift. When I get home I don't want to work out again.

Would it be all right to get the heart pumping then get swoll?

Another question for you fools who wear those slimmer belts...I see a bunch of people wear them, I wear one too. Is it ok to wash these things? I'm not sure if the material it's made of will hold in the washing machine or should I